Start with a single arm curl across your body to the opposite shoulder, then on the opposite side.
Weight Recommendation:
Beginner: 3-7lbs
Intermediate: 10-15lbs
Advanced: 20-50+lbs
Up Next in WEEK 35 DAY 1: FULL BODY
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LATERAL LUNGES (4x10)
Hold a dumbbell with both hands. Step one leg out to the side, bending that knee while keeping the other leg straight, and sit back into the lunge. Keep your chest lifted and core engaged as you lower, then push off the bent leg to return to standing. Alternate sides
Weight Recommendations
Begin... -
SIDE LYING LEG LIFTS (4x12) PER SIDE
Lie on your side with stacked legs and lift your top leg toward the ceiling while keeping it straight and your hips steady.
Zero equipment
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CAT COW CONTROLLED BREATHING (2x60 SEC)
Start on all fours with your wrists under shoulders and knees under hips. Inhale deeply as you drop your belly, lift your chest, and gently tilt your tailbone up into Cow. Exhale slowly as you round your spine, tuck your chin, and draw your belly in for Cat. Move with control, syncing each breath...
